3,300 yards


Warm-up:

400 easy
4 x 100 50 kick/50 swim x 1:50
8 x 50, 2 x (drill, build, 25 hard/25 ez, swim) x :50

Main set:

2 x 3 x 300 x 5:00
 #1:  straight
 #2:  150/150, rest :15 at break
 #3:  100/100/100, rest :15 at breaks

3x100 ( 25 ez, 25 build, 25 sprint, 25 ez) 
WORK TURNS! x 1:45